20210803

31 Heroes 2021

Pic courtesy of AllEvents.in A quick reminder, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent.  It is a partner WOD, so grab a friend and come out.  This WOD is open to ALL that have base access. For those not familiar with the WOD and the reason behind it, click here

Warmup:

3 Rounds for Quality:

300M Row

10 Bow to Bends

5 Cherry Pickers

5 V-Ups

5 Kipping Knee Raise

Then…

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Kang Squat, RDLs.  Move feet to Sumo stand and hands to thumb-distance apart and per from 5 reps of: RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade. Our last go at Sumo Deadlifts this cycle before we re-test our 5X5. Just like with Close Grip Bench Press this cycle, the goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single.  If that last one just happens to be a new 1RM, so be it.  .  Get a good set up, brace your core as you lower down your hips.  Get them as close to the bar as possible without losing tension.  Fire out of the hole STRONG!

WOD:

8 Rounds for Time:

200M Row

5 Toe2Bar

 

Time Cap: 10 Min

Keep the transition time between the two movements to an absolute minimum and you’ll make the time cap!

Scaling Options:

Row – 150M Run

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Leg Bleeds – 3 Min

 

Cobra Pose – 1 Min

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